Yam Minestrone, Tofu with Veg

[Guest guest]

Two recipe from Natural Health Mag to try

1) Japanese Steamed Tofu And Vegetables

2) Sweet Potato Minestrone

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* Exported from MasterCook *

 

Japanese Steamed Tofu And Vegetables

 

Recipe By : Natural Health, March 1999*

Serving Size : 4 Preparation Time :0:00

Categories : *Unsorted Recipes Entree

Soy Products Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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1/4 cup soy sauce

1 1/2 tablespoons mirin or rice wine

1 teaspoon rice wine vinegar

1 tablespoon minced fresh gingerroot

1 tablespoon minced garlic

32 ounces firm tofu -- drained

and cut into 1-inch cubes

3 cups broccoli florets -- small pieces

3 cups cauliflower florets -- small pieces

2 cups thinly sliced carrots

4 scallions -- thinly sliced

 

DIRECTIONS:

1. Bring an inch or so of water to boil in pot fitted with steamer basket or

insert. Cut four 12-inch squares of aluminum foil and lay them flat on work

surface (or see Note below).

 

2. Combine soy sauce, mirin, vinegar, ginger, and garlic in large bowl. Add tofu

to marinade and toss gently. Place one quarter of tofu cubes and marinade in

center of each piece of foil. Crimp foil together to create four sealed packets.

 

3. Place broccoli, cauliflower, and carrots in steamer basket or insert. Place

tofu packets over vegetables and steam over medium heat for 8 to 10 minutes, or

until vegetables are tender.

 

4. Transfer each packet to shallow bowl. Carefully snip packet open with clean

kitchen shears (to avoid burning yourself) and slide tofu and juices into bowl.

Surround tofu with vegetables and garnish with scallions. Serve immediately.

 

Note: if you don't wish to wrap food in aluminum foil, use four small covered

heatproof bowls that will fit on your steamer rack.

 

PER SERVING: 14% cff - 192 cals, 22 g protein, 3 g fat, 22 g carbs, 8 g fiber,

879 mg sodium, 213% vitamin A, 177% vitamin C, 15% calcium. Estimated by

publisher

 

*Recipe from " Eating for a Healthy Glow, " By Victoria Abbott Riccardi in Natural

Health Magazine, March 1999. >kitpath 3/99

 

 

 

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NOTES : This light yet flavorful Asian dish contains vitamin A-rich carrots,

vitamin C-rich cauliflower, and broccoli, which is a terrific source of both

vitamins. The tofu supplies lots of low-fat protein in addition to iron and

zinc. Garlic is a good source of selenium.

 

 

* Exported from MasterCook *

 

Sweet Potato Minestrone

 

Recipe By : Natural Health, March 1999*

Serving Size : 6 Preparation Time :0:00

Categories : *Unsorted Recipes Soups

Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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1 tablespoon canola oil

1 medium onion -- chopped

1 large celery stalk -- chopped

2 1/2 teaspoons dried Italian herb blend

Salt and ground black pepper

28 ounces whole tomatoes with basil -- chopped

juices reserved

4 cups vegetable broth

1 pound sweet potatoes -- peeled and diced

4 medium carrots -- peeled

and thinly sliced

6 ounces green beans -- cut

into 1-inch pieces (about 1+1/2 cups)

5 medium garlic cloves -- minced

 

DIRECTIONS:

1. Heat oil in soup pot over medium-high heat. Add onion, celery, herb blend, a

few pinches of salt, and several grinds of pepper. Saute until vegetables soften

a bit, about 5 minutes.

 

2. Stir in tomatoes and their juices, vegetable broth, sweet potatoes, carrots,

green beans, and garlic. Bring to boil, reduce heat, and simmer, stirring

occasionally, until vegetables are tender, about 30 minutes. Ladle soup into

bowls and serve hot.

 

(Soup can be covered and refrigerated for up to 2 days. Reheat before serving.)

 

PER SERVING: 15% cff- 235 cals, 6 g protein, 4 g fat, 47 g carbs 9 g fiber, 371

mg sodium, 406% vitamin A, 117% vitamin C. - estimated by publisher

 

*Recipe from " Eating for a Healthy Glow, " By Victoria Abbott Riccardi in Natural

Health Magazine, March 1999. >kitpath 3/99

 

 

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NOTES : This soup is a nutritional powerhouse. The sweet potatoes and carrots

contain an extraordinary amount of vitamin A, which is also plentiful in the

tomatoes and green beans. The sweet potatoes additionally are a good source of

vitamins E, B6, and vitamin C, which is also found in the tomatoes and green

beans. The garlic is a good source of selenium.

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